Benchmarks

The following benchmark workouts serve to measure performance and improvement through repeated, irregular, appearances in your training. These workouts allow you to track your progress without falling into a routine.

AIRFORCE
For Time
  • 20 Thrusters (95/65 lbs)
  • 20 Sumo Deadlift High-Pulls (95/65 lbs)
  • 20 Push Jerks (95/65 lbs)
  • 20 Overhead Squats (95/65 lbs)
  • 20 Front Squats (95/65 lbs)
BASELINE
For Time
  • 500 Meter Row
  • 40 Air Squats
  • 30 Sit-Ups
  • 20 Push-Ups
  • 10 Pull-Ups
BEAR COMPLEX
5 Rounds for Load
    Complete 7 Unbroken Sets of this Complex:
      • 1 Power Clean
        • 1 Front Squat
          • 1 Push Press
            • 1 Back Squat
              • 1 Push Press
                BLACKJACK
                For Time
                • 20 Push-Ups, 1 Sit-Ups
                • 19 Push-Ups, 2 Sit-Ups
                • 18 Push-Ups, 3 Sit-Ups
                • ...continue this pattern until...
                • 2 Push-Ups, 19 Sit-Ups
                • 1 Push-Ups, 20 Sit-Ups

                Each round consists of 21 reps (aka: “blackjack”) for a total of 441 reps in the workout.

                CHRISTINA
                20 Min AMRAP
                • 9 Pull-ups
                • 9 Squat Cleans (95/65 lbs)
                • 9 Kettlebell Swings (1.5/1 pood)
                • 9 Toes-to-Bar
                • 9 Push Press (95/65 lbs)
                • 9 Burpees
                CROSSFIT TOTAL
                Sum of the Best of each Lift
                • 1 Back Squat
                • 1 Shoulder Press
                • 1 Deadlift

                Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

                The CrossFit Total is CrossFit’s approach to testing absolute strength, deeming these movements the “three most effective lifts in existence for developing and testing functional strength.

                FIGHT GONE BAD
                3 Rounds, for total Reps in 17 mins
                • 1 Minute Wall Balls (20/14 lbs)
                • 1 Minute Sumo Deadlift High-Pulls (75/55 lbs)
                • 1 Minute Box Jumps (20 in)
                • 1 Minute Push Press (75/55 lbs)
                • 1 Minute Row (1 Calorie = 1 Rep)
                • 1 Minute Rest
                DIRTY THIRTY
                For Time
                • 30 Box Jumps (24/20 in)
                • 30 Jumping Pull-Ups
                • 30 Kettlebell Swings (35/26 lbs)
                • 30 Lunges
                • 30 Knees-to-Elbows
                • 30 Push Press (45/35 lbs)
                • 30 Back Extensions
                • 30 Wall Balls (20/14 lbs)
                • 30 Burpees
                • 30 Double-Unders
                FILTHY FIFTY
                For Time
                • 50 Box Jumps (24/20 in)
                • 50 Jumping Pull-Ups
                • 50 Kettlebell Swings (1/.75 pood)
                • 50 Walking Lunges
                • 50 Knees-to-Elbows
                • 50 Push Press (45/35 lbs)
                • 50 Back Extensions
                • 50 Wall Balls (20/14 lbs)
                • 50 Burpees
                • 50 Double-Unders
                G.I. JANE
                For Time
                • 100 Burpee Pull-Ups
                VOLKSWAGON
                21-15-9 Reps, For Time
                • Bench Press (Bodyweight)
                • Pull-Ups
                THE TRIPLE 3
                For Time
                • 3,000 Meter Row
                • 300 Double-Unders
                • 3 mile Run
                TABATA THIS
                Lowest Reps in 24 Mins
                • Tabata Row
                • 1 Minute Rest
                • Tabata Air Squat
                • 1 Minute Rest
                • Tabata Pull-Ups
                • 1 Minute Rest
                • Tabata Push-Ups
                • 1 Minute Rest
                • Tabata Sit-ups

                For a total of 40 intervals, 8 Tabata intervals (20 seconds of work followed by 10 seconds of rest) for each movement, each followed by 1 minute of rest.

                Tabata score for each movement is the lowest number of reps performed in any of the eight intervals. For the row 1 calorie = 1 rep.

                THE CHIEF
                19 Min AMRAP
                    • 5 Cycles of 3 Minutes Each
                    • 3 Power Cleans (135/95 lbs)
                    • 6 Push-Ups
                    • 9 Air Squats
                    • Rest 1 Minute Between Each 3-Minute Cycle

                Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

                THE 300
                For Time
                • 25 Pull-Ups
                • 50 Deadlifts (135/95 lbs)
                • 50 Push-Ups
                • 50 Box Jumps (24/20 in)
                • 50 Floor Wipers
                • 50 Kettlebell Clean-and-Press (1/.75 Pood) (Alternating Arms)
                • 25 Pull-Ups